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HEALTH AND STRENGTH 



Health and Strength 

A SYSTEM OF 

Simple and Effective Indoor Exercises for 

the Proper Development of 

the Human Body 

By a Practical Method of Muscle Training Exercises, with Six- 
teen Illustrations Demonstrating the Use of Each Exercise, 
comprising what is Best in the Various Systems Practiced by 
Physical Culture Experts, and Tested by Actual Experience. 



By AUGUSTUS FREMONT. 



Physical Culture Society of America 

Philadelphia 



THE LIBRARY OF 
CONGRESS, 

Two Copies Received 

JUN 9 '903 

Copyright Entry 
)Wvy l~ I tt $ 
CLASS &• XXc. No. 

. " t L O 
COPY B. 



Copyright 
HENRY T. COATES & CO. 

1903 



;? m .•: 



PREFACE 



IT IS not so many years ago that the general dis- 
position was to look upon any systematic culture of 
the physical faculties with somewhat contemptuous 
eyes. While the ancient aphorism mens Sana in corpore 
sano might be very well in an academic way, still the 
tendency undoubtedly was not only to place the opera- 
tions and cultivation of the mind on a far higher plane 
of dignity than merely physical functions, but to insist 
on an absolute separation in idea between the mental 
and the physical. 

The last twenty years or so have, however, greatly 
changed the point of view from which the question is 
regarded. Doubtless the great wave of athleticism which 
has swept over this country has had much to do with 
the change of opinion, as well as being in itself partly 
a product of the new mental attitude towards things 
physical ; and while it is possibly true that the 
"athletic craze" may have reached its topmost point, 
even if it has not begun to decline, out of it or 
coincident with it has grown a widening impulse among 
those who have no great interest in athletics as a 
sport to take regular exercise for its hygienic effect on 
their own physical well-being. 



it is not everyone who has the time or inclination 
for golf or other out-door amusements ; but there is a 
very rapidly growing number of people, men and 
women, who have learned that a certain amount of 
systematic exercise is of immense benefit to the com- 
fort, happiness and usefulness of life. People are 
learning that reasonable and proper exercise in a sys- 
tematic way, both for those leading sedentary or active 
lives, increases their physical, mental and moral effec- 
tiveness, minimizes the tendency to disease, and makes 
life longer and happier. The various secret systems of 
physical culture that have been so widely advertised 
have helped many people ; but they are all essentially 
the same, and this little book is written by one who 
has tried them all and who summarizes here what is 
best and most practicable in them. 



HEALTH AND STRENGTH 

^\I 7HY don't I get along faster?" anxiously in- 
* y quires the indoor worker, searching self and 
surroundings for the hindrance to progress. "Why 
does John Doe, who is mentally my inferior, get up 
the ladder, while I do well to cling to the round I 
have hung to these years?" 

The story is told by the faces and figures — John's, 
ruddy, stocky and abounding in vigor ; the other, 
pale, pinched from poor nutrition, with only enough 
strength to compass the ordinary daily routine, and 
nothing to spare for the extra efforts that alone lift 
one to the place where there is room — the top. 

Hard work — intelligent hard work — is the grand 
secret of advancement. "If anybody asked me 
what is the secret of success in life," says Senator 
Depew T , "and what is the secret of happiness in 
life, I should say: ' Work, work, work ; ' that when 
a man goes to bed he may feel that all the work 
that his hand and mind have found to do has been 
rounded up and finished. ' ' Genius alone is incapa- 
ble of winning the golden prize — " No abilities, 
however splendid," affirmed A. T. Stewart, the 
pioneer and prince of modern business, " can com- 
mand success, without intense labor and persever- 
ing application." Carnegie once called Schwab "a 
human thunderbolt." The reason for Schwab's 



8 HEALTH AND STRENGTH. 

success is not hard to find. Sydney Smith stated 
it, when he said, "A man proves a miracle of 
genius, because he has been a miracle of labor." 

To do hard, telling work, however, is impossible 
without good health. P. T. Barnum was the most 
successful showman that ever lived. He had 
abounding health, and knew that it was at the 
bottom of his achievement. ' ' The foundation of 
success in life," said he, " is good health ; that is 
the substratum of fortune ; it is the basis of happi- 
ness. A person cannot accumulate a fortune very 
well when he is sick. He has no ambition ; no in- 
centive ; no force." Says another, "The first 
requisite to success is to be a first-class animal. 
Even the greatest industry cannot amount to much, 
if a feeble body does not respond to the ambition." 
The testimony on this point is unanimous. All 
noted thinkers, all great workers, agree on the value 
of health. Emerson says, "The first wealth is 
health. Sickness is poor-spirited and cannot serve 
anyone ; it must husband its resources to live ; but 
health answers to its own ends and has to spare, 
runs over and inundates the neighborhoods and 
creeks of other men's necessities." " The measure 
of a man's vitality," says Blackie, "is the measure 
of his working power." 

"How, then, to increase my vitality?" is the 
question the indoor worker ought to ask himself. 



HEALTH AND STRENGTH. 9 

Enhance that, and success will take care of itself, 
— is an undoubted truth. 

The prescription for an advance of vital energy is 
not to be had of the prescription clerk. Though 
priceless, it comes without money and without 
price, to all who will take the trouble to secure it. 
" It is composed of five parts," says J. F. Clarke, 
" to be taken daily : (1) Sun ; (2) Air ; (3) Exer- 
cise ; (4) Plain, nourishing food; and (5) a con- 
tented mind." 

Sunlight is nature's great disinfectant and ger- 
micide. Like the X-rays, it is all-penetrating. It 
will penetrate the human body through and through. 
Photographic negatives have been made of plates, 
between which and the camera lens are interposed 
a living human bod)'. The exposure was of long 
duration, but the result demonstrated that nothing 
is impenetrable to old Sol's light-shafts. 

To get as much as possible of the sunlight, places 
of work should be kept well lighted, except when, 
as in summer, too much heat accompanies the light. 
A leisurely walk during the nooning, on the sunny 
side of the street in cool weather, and more in the 
shade in summer, is of great benefit. On holidays 
and on Sundays, as much time as possible should 
be spent in the open air. Sun-baths — lying or sit- 
ting in the sun — are strengthening, except in the 
heated term. Those who cannot endure the direct 



10 HEALTH AND STRENGTH. 

heat of the sun should learn to accustom themselves 
to it, by trying it a little while at first, and gradu- 
ally increasing the time. At every opportunity the 
indoor worker ought to avail himself of the physio- 
logical blessings of direct sunlight. 

Someone describes the human body as " a nitro- 
genized mass of hydrocarbon," whose only use is 
to be burned up. This aptly pictures the precise 
truth. Life is combustion. The hydrogen and 
carbon of the body are continually combining with 
oxygen in slow combustion, to produce the gentle, 
uniform heat of health. If am r one of the three 
parties to combustion is deficient, life suffers, and 
vitality declines. 

The human furnace ought to receive at least as 
good treatment as a house heater. No one would 
think of choking off the air from a furnace, nor of 
expecting a fire to burn brightly with air that had 
already been passed through half a dozen other fur- 
naces and thus deoxidized. Yet that absurd way 
is exactly how we treat the human fire. We fail to 
breathe fully and deeply, and we stay for hours in 
rooms whose air has passed through the lungs of a 
dozen people or our own, time and time again, — 
and then we wonder why our vital fire burns low ! 

Ventilation will solve the bad-air problem. A 
free but gentle circulation of air, without drafts, 



HEALTH AND STRENGTH. ir 

and a daily or twice-a-day airing out of rooms, 
ought to be sufficient. 

Breathing, however, ought to receive special and 
continuous attention. It is doubtless true that 
there is not a single process of existence or of work 
t)i at we do not have to study and practise, if we 
would do it right, and breathing is no exception to 
this rule. 

The importance of correct breathing can hardly 
be overestimated. It is one of the best signs of the 
times that the art of breathing — for correct breath- 
ing is an art — has become more and more an object 
of attention. " Oculists as well as physiologists go 
deeply into its study in a way hardly to be touched 
on here. Physicians have cured aggravated cases 
of insomnia by long-drawn, regular breaths, fever- 
stricken patients have been quieted and stubborn 
forms of indigestion made to disappear," says a 
London physician. "A tendency to consumption 
may be overcome, as some authorities in the past 
few years have demonstrated, by exercise in breath- 
ing. Seasickness, too, may be prevented, and the 
victim of hypnotic influence taught to understand 
and resist the force of the energy directed against 
him." There is hardly any human ill that will not 
tend to disappear under the stimulating effects of 
right breathing. 

Correct breathing is the first tiling taught in any 



12 HEALTH AND STRENGTH. 

good system of personal hygiene or exercise. It is 
of vital importance, especially so because hardly 
one person in a hundred knows how to breathe 
properly. The methods of breathing that used to 
be taught were by no means the best. Most people 
have been taught to expand their chests in deep 
breathing. This act necessarily draws the abdomen 
in, when inhaling a breath, the very effect that 
should not be produced. That it is wrong can 
readily be seen by lying down flat on the back and 
taking in a long breath. Without any effort the 
abdomen will rise and expand when inhaling, and 
fall and contract when exhaling. This gives Na- 
ture's directions for the natural and only beneficial 
way of breathing in any position, whether lying 
down, standing, or sitting. No heed should be 
paid to the chest. The only part to be watched is 
the abdomen. It may require some effort at first to 
breathe correctly; but after a while it will become a 
habit and be performed unconsciously. Whatever 
one is doing, breathing should be performed by ex- 
tending the abdomen gently forward and slowly in- 
haling until the lungs are entirely filled. The 
shoulders should then be thrown back, and the 
breath held for a few seconds. Then the breath 
should be forcibly expelled by drawing in the abdo- 
men. From eight to seventeen breaths should 



HEALTH AND STRENGTH. 



13 



be taken a minute, always breathing through 
the nose— never through the mouth. 

The following breathing 
exercise is beneficial to 
other organs besides the 
lungs. Stand as in figure 
1, erect, with hands on hips 
and fingers resting on ab- 
domen, all muscles of arms, 
legs and body rigid. Ex- 
tend the abdomen and in- 
hale a long breath ; hold it, 
then draw the abdomen in 
slowly but forcibly. Repeat 
from six to twenty times, 
according to whether very 
tired or not. This exercise 
should be practiced at fre- 
quent intervals through the 
day, and particularly when 
taking a walk, long or short. 
The movement produces 
that churning effect on the 
stomach which is essential 
to good digestion. It not 
only helps the lungs, but Figure . 

if persisted in, is a certain cure for dyspepsia, no 
matter of how long standing. The results will 



■ 


1 


if 





14 



HEAI/TH AND STRENGTH. 



soon be apparent, in the shape of a better and more 
healthy appetite, better assimilation of food, and 
increasing bodily weight. 

The third important item in 
good health is exercise. Few 
realize the dangerous depres- 
sion of spirits consequent upon 
long-continued confinement to 
indoor work. The office work- 
er is told by the ruddy out- 
door man, "You ought to 
exercise out of doors when you 
get home, to make up for your 
confinement." He fails to 
realize that so great has been 
the drain on the vital forces, 
coupled with the bad effects of 
impure air, that the indoor 
man will only make himself 
still more weary b}^ obeying 
the injunction to "workout- 
doors," "take long walks," 
and so on. 

The writer has tried nearly 
everything in the way of exercise, -indoors and out- 
doors. He knows that with one exception, all meth- 
ods have been exhausting rather than beneficial. 
The sole exception is a system of exercise, on which 




Figure 



HEALTH AND STRENGTH. 



>5 



unimportant changes are "rung," and which is being 
exploited in slightly different forms by professional 
teachers. The series of exercises that follow will 
accomplish, for the man or 
woman who will follow 
them, practically all that 
can be expected from the 
various ' ' systems ' ' that 
are now in successful use. 
The fundamental prin- 
ciple is that the growth of 
muscle is facilitated fastest 
by the lifting of heavy 
weights. People whose 
muscles are in such condi- 
tion as to be in need of 
such development, how T - 
ever, cannot handle 
weights without straining 
their muscles and overtax- 
ing their hearts to an in- 
jurious extent. A substi- 
tute for weight-lifting 
must be employed. This Figurk 3 

is found in the "opposition" of muscles. The 
muscles of the arm are opposing each other 
when the arm is held rigid ; the more rigid, 
the more intense the opposition of the muscles. 




i6 



HEALTH AND STRENGTH. 



In like manner the muscles of any part of the 
body can be opposed by making the part rigid. 
If the arm is gradually bent, while rigid, the oppos- 
ing muscles perform precisely the same kind of work 
as in lifting weights, without the danger of strain. 




Figure 4 



The amount of work depends upon how rigid the 
arm is made, and can be varied instantly by chang- 
ing the rigidity, thus rendering impossible the dan- 
gerous strains to weak muscles to which the exer- 
ciser with weights is liable. 



HEALTH AND STRENGTH. 



'7 



The following is a practicable system of exercise 
based on the principle of opposition of muscles : 

First Fxercise. — Stand erect with arms at sides, 
parallel with the body, palms forward and fists 
tightly clenched. With rigid muscles and without 
disturbing position of arm from shoulder to elbow, 
slowly raise the fist to the position of figure 2 ; hold 
it there a few seconds, and then gradually lower it 




to original position Do likewise with the other 
arm. Repeat from four to fourteen times. 

Second Exercise. — Standing erect, with arms ex- 
tended horizontally at each side, palms forward and 
fists tightly clenched ; swing arms with rigid mus- 
cles slowly forward until the fists touch, as in figure 
3. Return with rigid muscles. Repeat four to 
fourteen times. 



1 8 



HEALTH AND STRENGTH. 



Third Exercise. — Lie at full length on back on 
floor. With folded arms and without bending knees 

or raising heels from the 
floor, lift the head slowly 
about eighteen inches from 
the floor to position shown 
in figure 4 — exactly the 
same motion as in trying 
to look over the toes. 
Return slowly to original 
position. Repeat three to 
fourteen times. 

Fourth Exercise. — As- 
sume a horizontal posi- 
tion, face downward, with 
palms of hands and toes 
resting on floor. In this 
attitude slowly lower the 
body until the chin touch- 
es the floor, as in figure 5, 
returning slowly to posi- 
tion, and repeating four to 
fourteen times. 

Fifth Exercise. — Stand 
erect with arms extended 
forward on a level with the shoulders, palms down- 
ward and fists tightly clenched, as in figure 6. 




HEALTH AND STRENGTH. 



19 



With rigid muscles bring both arms simultaneously 
downward to the side ; hold them there a few 
seconds, and slowly raise them 
to first position. Repeat four 
to fourteen times. 

Sixth Exercise. — Stand erect 
with arms extended to sides on 
a level with the shoulders, 
palms upward, and fists tightly 
clenched, chest out and shoul- 
ders thrown back. With mus- 
cles rigid, bring the arms up- 
ward until the fists touch 
squarely above the head, as in 



Return to 



position 
Repeat 



with muscles rigid, 
four to fourteen times. 

Seventh Exercise. — Lie at full 
length on floor on back. With 
arms folded and without bend- 
ing knees — which is best pre- 
vented by putting tips of toes 
under edge of bed or other con- 
venient projection, such as a 
sofa or heavy chair — slowly 
rise to a square sitting posi- Figure 7 

tion, as in figure 8. Return slowly to position, 
rest, and repeat two to fourteen times. 




20 



HEALTH AND STRENGTH. 



Eighth Exercise. — Stand erect, arms extended to 
sides on a level with shoulders, palms downward 
and fists tightly clenched. With rigid muscles, 
bring arms down to side. Hold them there a few 




Figure 8 

seconds, and slowly return them to first position. 
Repeat four to fourteen times. 

Ninth Exercise. — Stand nearly erect, leaning 
slightly forward, with tips of fingers against the 
wall to help maintain balance. With rigid leg mus- 
cles, slowly rise on tiptoes, as in figure 9, returning 
slowly to position. Repeat ten to thirty times. 



HEALTH AND STRENGTH. 



21 



Tenth Exercise. — Lie at full length on back on 
floor. Using hips as a pivot, slowly raise feet with- 
out bending knees until the} 7 come to a right angle 
with the body, as in 
figure i o. Return 
slowly to original posi- 
tion, rest, and repeat 
two to fourteen times. 

Eleventh Exercise. — 
Stand erect, chest 
thrown forward, arms 
down at sides. Slowly 
drop the bod)' per- 
pendicularly toward the 
floor, using knees as a 
pivot, exactly as if sit- 
ting down on the heels, 
as in figure 1 1 . Re- 
turn to erect position, 
and repeat four to four- 
teen times. 

Tw e I ft h Exercise. — 
Stand erect with arms at 
sides, palms backward, Figure 9 

and muscles rigid. Swing arms upward and 
chest backward, until arms are extended at full 
length over the head ; then with a forward move- 
ment, using hips as a pivot, without bending 




22 



HEALTH AND STRENGTH. 



knees, touch the floor with the tips of the fingers, 
as in figure 12. Return slowly to the position with 
arms over head, and then swing the rigid arms 
down slowly to original position at the sides. Re- 
peat four to fourteen times. 

Thirteenth Exercise. — Stand erect with chest 

thrown out, arms 
extended horizon- 
tally at either side. 
Bend body slowly 
to right and left 
alternately, trying 
to touch tips of 
fingers to the 
floor, as in figure 
13. Repeat four 
to fourteen times. 
Fourteenth Ex- 
e r cis e. — S tand 
erect with chest 
thrown out, arms 
FlGURE I0 extended horizon- 

tally at sides, with tightly clenched fists and arm- 
muscles rigid. Slowly raise and lower the fists as 
much as possible, with a wrist movement, as in 
figure 14. Repeat four to fourteen times. 

Fifteenth Exercise. — From an erect position lean 
forward, bending the body at the hips, so as to 
L.ofC. 




HEALTH AND STRENGTH. 



23 



form a right angle with the legs. With arms hang- 
ing downward, as in figure 15, without change of 
position of hips and knees, with all muscles free, 
swing arms out and up with object of having backs 
of hands touch above the 
shoulders. Repeat four to 
fourteen times. 

Sixteenth Exercise. — In 

an erect position, extend 
arms horizontally to the 
sides, palms upw r ard, fists 
clenched. With muscles 
rigid, slowly bend the 
right arm up at the elbow, 
as in figure 16. Slowly 
return, with rigid muscles, 
to first position. Do same 
with left arm. Repeat 
four to fourteen times. 

During the first week 
that these exercises are 
practised, each one should 
be performed not more figure n 

than three or four times. The number may be in- 
creased three or four times each week until the full 
limit is reached or exceeded. The limits mentioned 
are sufficient to produce an ample supply of muscle 




2 4 



HEALTH AND STRENGTH. 



and strength. If lameness or soreness results at 
first from any of the exercises, reduce the number 
of times, but nevertheless persist in daily practice. 
The exercises ought to be taken at night just be- 
fore going to bed. They are most easily done when 
one is partially disrobed, having on only undershirt, 

drawers and stockings. 
During the exercise period, 
the windows should be 
opened enough to allow 
the air to circulate, as it is 
very important that noth- 
ing be breathed but pure 
air, the fresher and purer 
the air, the better being 
the results of the exercise. 
It is recommended that 
a cold sponge bath be 
taken immediately after 
exercising, followed by a 
thorough rub-down, first 
FlGURE 12 with a rough towel and 

then with the palms of the hands, until unable to 
continue from sheer weariness. This will greatly 
improve the circulation of the blood and induce 
ready, refreshing sleep. Before exercising, it may 
be of advantage to drink a glass of cold water. This 
course of exercise, if persisted in, will banish dys- 




HEALTH AND STRENGTH. 



2.5 












pepsia and insomnia, and within a few months cause 
a marvelous increase of muscle and strength. It 
will add interest to the 
work to keep a monthly 
record of progress by 
means of the following 
measurements: (i) fore- 
arm normal ; (2) forearm 
rigid ; (3) upper arm 
normal ; (4) upper arm 
rigid; (5) chest normal ; 
(6) chest expanded ; (7) 
thigh normal; (8) calf 
normal ; and (9) calf 
rigid. 

Reverting to the items 
in the prescription for 
good health, food re- 
quires some mention. 
No list of foods can be 
made that will apply to 
all persons, or that the 
average person would 
take the trouble to 
adopt, no matter how 
beneficial it might be to 
do so. A safe rule, that anyone can observe, is to 
avoid food that is found not to agree with one. 




GURE 13 



26 



HEALTH AND STRENGTH. 




FlGURB 14 



It is unquestionable that most people eat more 
than they actually need. The excess of food pass- 
ing through the stomach and bowels ferments and 



HEALTH AND STRENGTH. 



27 



decays, producing unwholesome gases as well as 
some products that are inevitably absorbed into the 
system with the food that is utilized. If the system 
becomes charged with these harmful products, the 
kidneys, lungs, 
liver and skin are 
overworked in get- 
ting them out, 
and Nature, though 
doing her best in 
the internal 
struggle for good 
health, occasionally 
finds the task too 
much, and is over- 
come by one or 
another of the 
marauding bac- 
terial armies, and 
we have a " cold," 
typhoid fever, 
kidney trouble, 
liver complaint, or 
some other of the thousand ills that flesh is heir 
to. It is generally a losing game when Nature 
has not only to fight the forces of disease, but to 
clean the system of bad blood caused by care- 
less eating, even though it may take years 




FlCl/RE 15 



28 



HEALTH AND STRENGTH. 



for the evil effects to show themselves. A 
reduction in the amount eaten will come about 

without effort, if care is 
taken to properly chew 
the food that is eaten. 
Each morsel should be 
chewed from twenty to 
thirty times. The habit 
of thorough mastication 
will lighten the load on 
the digestive organs and 
make for greater effi- 
ciency and a longer and 
happier life. Con- 
sequently one should 
keep the teeth in good 
working order. 

Dr. Clark gave an 
admirable prescription 
for health, with its five 
ingredients, but he made 
one important omission. 
The perfect prescription 
should be composed of 
a perfect number of in- 
eredients — six be- 




FlGURE l6 

ing requisite for perfection. 
The missing item is rest. 



' Every hour stolen 



HEALTH AND STRENGTH. 29 

from sleep," says Nikola Tesla, "is two hours 
taken from life itself." Nature is a stern creditor. 
She never forgets. " The time borrowed from the 
requisite hours for sleep," wrote Dr. Oliver Wendell 
Holmes, " must be paid back in after life at a ruin- 
ous rate of interest." If rest has been missed, the 
safest plan is to make it up at once, so as not to fall 
into the hands of the most relentless Shylock of all 
— Nature — so as not to have to face, late in life, a 
staggering list of " I. O. U.'s," and have to give up 
a year or two of life when life is biggest with oppor- 
tunity. 

No hard and fast rule can be laid down for sleep. 
"The amount of sleep," says Virchow, the emi- 
nent German authority, " absolutely necessary for 
any individual, is an eminently personal matter. 
Everyone must sleep when tired and must sleep un- 
til rested." People are apt to ape the peculiarities 
rather than the excellences of the great — to con- 
clude that since Napoleon slept but two or three 
hours a night, all who exceed that ruinously small 
time are oversleeping. In the matter of rest each 
person has to be a law unto himself. Not even his 
family physician can prescribe the amount of sleep 
he ought to take. " The amount of sleep necessary 
for any individual," states Dr. J. J. Walsh, " is not 
something to deduce by theory, but to be deter- 
mined by actual experience." The point to be ob- 



3 o HEALTH AND STRENGTH. 

served by the seeker for more abundant life is. that 
his rest account must balance the mental or physi- 
cal work account — that there be no drafts made upon 
the constitution. 

A contented mind, the final item in the prescrip- 
tion, is a blessing of incalculable worth. Worry, 
truly, kills its millions, in the ruinous rush of Amer- 
ican life. The genuinely strenuous man, however, 
does not worry. He so schools and prepares himself 
as to be ready and calm in any emergency. Prepar- 
edness is said to be the secret of great success in life ; 
it surely is a certain preventive of worry. A short 
cut to contentedness, then, is self preparation, in ad- 
vance, in the requirements that are likely to be made 
upon one in the various relations of life, from daily 
work to religion. 

A notable example of the calm and contented 
mind is found in the present Pope, L,eo XIII. 
He has always been a man of delicate health. At 
twenty, being declared a doomed consumptive, he 
wrote verses showing the folly of entertaining false 
hopes of long life and he resigned himself to his ex- 
pected fate. Thrice since has his life been despaired 
of, but he has cheated the doctors and survived all of 
his contemporaries. Now, at ninety-two, he is cap- 
able of work that no really weak man could accom- 
plish. That he has been exceptionally abstemious 
and that he has avoided the worries that drive other 



HEALTH AND STRENGTH. 31 

men into untimely graves, explain his great tenacity 
of life and health. It has always been a maxim of 
Leo XIII. that it is as much a man's duty to ob- 
serve the laws of Nature as the moral and spirit- 
ual laws. He has shown and is still showing the 
world what a man of admittedly weak constitution 
is capable of, who properly cares for himself. His 
methods of life constitute a shining example for in- 
door workers in America to emulate. 

The first law of Nature is self-preservation, and 
this, to be most effective, should begin with the im- 
provement and preservation of the human physique. 



I 



JUN 9 1903 



